2015 Core Workout: Start the Year Off Right!

Med Ball Ab Workout - Use weighted ball (6-10lbs)
- Goal of workout is to do all moves continuously without stopping/letting feet touch ground

1. Med Ball Floor to Toe Crunch
-Lay on back.
-Hold ball overhead.
- Legs straight up, heels to ceiling (bend knees 90 degrees for low back issues).
Tap ball above head then crunch up and reach to tap ball to ankles/toes.
Repeat 10-20x

2. Med Ball Reverse Crunch
-Lay on back.
-Hold ball overhead.
- Legs straight up, heels to ceiling (bend knees for low back issues).
Hold above head then lift hips/glutes up off floor keeping heels always to ceiling.
Resist momentum and slowly lower down to floor.
Repeat 10-20x

3. Med Ball Toe Crunch
-Lay on back.
-Hold ball overhead.
- Legs straight up, heels to ceiling (bend knees for low back issues).
Hold legs up with feet towards ceiling then crunch up Tap ball above head then crunch up and reach to tap ball to ankles/toes.
Repeat 10-20x

4. Med Ball Figure 8
-Sitting up in V-Sit position.
-Hold ball above hips.
- Legs straight (bend knees 90 degrees for low back issues).
Take ball and pass under right leg (bend knee if necessary) then pass under left leg.
Repeat 10-20x

5. Med Ball Russian Twist
-Sitting up in V-Sit position.
-Hold ball above hips.
- Legs straight up (bend knees 90 degrees for low back issues).
Rotate torso and tap ball to the right of hip on floor then rotate torso and tap ball to the left of hip on floor.
Repeat 10-20x
Goal: Repeat Circuit (#1-5) 2-5x

Comments

Healthy Recipe - Jello Pudding Pops

Need a healthy substitute for ice cream or sugary frozen treats? - Try JELL-O Pudding Pops RECIPE: 1 package JELL-O Chocolate Sugar-Free Pudding 2 cups Fat-Free Milk 1 cup Sugar-Free Cool Whip 1. Beat pudding mix & milk in medium bowl with whisk for about 2min. 2. Stir in Sugar-Free Cool Whip. 3. Spoon mix into small paper/plastic cups. 4. Insert wooden sticks into the middle of each. 5. Freeze for 4 hours or until firm. - To remove from cups, run under warm water.

AFAA Personal Training Certification Part #1

Well this past weekend I attended a 3 day workshop hosted by UCF for AFAA's Personal Training v3 Certification, presented by Dr. Dorette Nysewander. For those of you interested in pursuing your personal training certification, I highly recommend AFAA's 3day workshop. I found it a little nerve wracking not knowing exactly what to expect for the test and the 3 days so I wanted to share the experience with others looking to pursue their certification. Registration: Definitely do not wait until the last minute to register. If you are new to the fitness world (Anatomy, Physiology, Kinesiology) you should register 5-10 months in advance based on your availability to study and your study habits. For your registration, you can register online with AFAA or call them directly (1-877-968-7263). I called in my registration as I wanted to speak to a representative about the test and study materials. Study Materials: AFAA offers several study packages for your convenience depending on your ...

Body Fat 101

The word FAT tends to be overused and incorrectly described for some individuals. Let's explore the word FAT. In medical terms, the word fat is used to describe adipose tissue. This adipose tissue is stored for future use or over extended periods of time. The location of where this tissue is stored is not going to be the same for every individual. The deposit locations of adipose tissue depend on several different factors. These factors include genetics, areas of the body not readily accompanied with muscle or other body parts that aren't heavily engaged in activities of daily living. For example, for someone who is a web designer and spends 8-14hrs/day sitting in front of a computer may tend to have larger deposits of adipose tissue in their thighs and glutes than an individual who works on an assembly line at a factory. So how do we know what is really fat vs. muscle? This is where Fitness Assements come into play. These assessments help to analyze an individual's body fa...

SPORTSNFITNESS

SportsnFitness on TWITTER

Search This Blog